Publix Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet Ground Chuck Burgers with Roasted Broccoli
Description: A juicy 1/3-lb ground chuck patty is seared in a skillet and seasoned simply with salt, pepper, and garlic powder, served alongside a generous portion of oven-roasted broccoli. This low-carb plate is high in protein and healthy fats with minimal net carbs.
Sale items used: Ground Chuck, Broccoli
Prep time: 25 minutes
Serving note: Use 5 oz (about 1/3 lb) Ground Chuck formed into one patty; roast 1 cup broccoli florets (half of one head) tossed in olive oil at 425F for 18 minutes.
Recipes:
- Easy Keto Hamburger Broccoli Skillet
- Keto Hamburger Broccoli Skillet - The Best One-Pan Low-Carb Dinner
Tuesday
Meal: Baked Chicken Leg Quarters with Roasted Brussels Sprouts
Description: One seasoned chicken leg quarter is baked until crispy-skinned and juicy, paired with roasted Brussels sprouts tossed in olive oil and salt. This satisfying dish is rich in protein and fits easily within low-carb goals.
Sale items used: Publix Chicken Leg Quarters, Brussels Sprouts
Prep time: 55 minutes
Serving note: Use 1 chicken leg quarter (about 0.75 lb) and 1 cup Brussels sprouts halved (about half of a 2-count pack); bake chicken at 400F for 45 minutes, add sprouts to the oven for the last 25 minutes. Since total time exceeds 60 minutes when combined with prep, season the chicken the night before to save time.
Recipes:
- One-Skillet Roast Chicken Legs and Brussels Sprouts
- Low-Carb Baked Chicken Thighs and Brussels Sprouts Recipe
- Sheet Pan Chicken and Brussels Sprouts
Wednesday
Meal: Slow-Roasted Pork Picnic with Green Beans
Description: A 1-lb portion of pork picnic roast is slow-roasted until tender and flavorful, served with lightly steamed green beans seasoned with garlic and olive oil. This hearty, low-carb meal delivers plenty of protein without excess carbs.
Sale items used: Publix Whole Pork Picnic, Pero Family Farms Snipped Green Beans
Prep time: 15 minutes active, plus roasting
Serving note: Use 1 lb Publix Whole Pork Picnic (from a larger cut, freeze remainder) and 1 cup green beans (half of a 2-for-$5 pack). Since total cook time runs about 2.5 hours in a low oven, start roasting the pork in the morning or prep it the night before and reheat a portion.
Thursday
Meal: Ground Chicken Breast and Spinach Skillet
Description: Lean ground chicken breast is browned and simmered with fresh spinach and light seasoning for a quick, protein-packed skillet meal. It is naturally low in carbs and full of leafy greens.
Sale items used: Springer Mountain Farms Ground Chicken Breast, Publix Spinach
Prep time: 20 minutes
Serving note: Use 5 oz (about 1/3 lb) ground chicken breast and 2 cups fresh spinach (about half of a standard bag).
Recipes:
- Creamy Chicken with Spinach and Mushrooms
- Low Carb Spinach, Mushroom, and Chicken Skillet
- Keto Chicken Florentine
Friday
Meal: Pan-Seared Salmon with Broccoli
Description: A single portion of salmon is pan-seared in butter until golden and flaky, plated with roasted broccoli for a light, low-carb, omega-3-rich dinner. This dish comes together quickly with minimal cleanup.
Sale items used: Salmon Select Cuts, Broccoli
Prep time: 25 minutes
Serving note: Use 1 Salmon Select Cuts portion (about 6 oz) and 1 cup broccoli florets (the second half of the head purchased Monday), roasted at 425F for 18 minutes.
Recipes:
- Keto Pan Seared Salmon and Broccoli
- Baked Lemon Pepper Salmon and Broccoli
- Sheet Pan Salmon and Broccoli with Garlic and Parmesan
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Ground Chuck (0.33 lb): $1.65
- Publix Chicken Leg Quarters (0.75 lb): $1.19
- Publix Whole Pork Picnic (1 lb): $1.99
- Springer Mountain Farms Ground Chicken Breast (0.33 lb): $1.32
- Salmon Select Cuts (1 each): $6.99
- Broccoli (2 heads): $6.00
- Brussels Sprouts (1 pack, half of 2-for-$5): $2.50
- Pero Family Farms Snipped Green Beans (1 pack, half of 2-for-$5): $2.50
- Publix Spinach (1 bag): $1.49
Pantry staples needed:
- Olive oil
- Butter
- Salt
- Black pepper
- Garlic powder or fresh garlic
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Chuck: $4.99/lb
- Springer Mountain Farms Ground Chicken Breast: $3.99/lb
- Publix Chicken Wings: $3.99/lb
- Publix Chicken Leg Quarters: $1.59/lb
- White Shrimp: $9.99/lb
- Salmon Select Cuts: $6.99 each
- Publix Gourmet Beef Meatballs: $8.99/lb
- Publix BBQ Bacon Chicken Grillers: $7.99/lb
- Publix Stuffed Jalapeño Peppers: $8.99/lb
- Publix Potato Skins: $8.99/lb
- Lobster Tails: $6.99 each
- Publix Salmon Meal for One: $7.99
- Jennie-O Ground Turkey: 2 for $8.00
- Vita Classic Atlantic Nova Salmon: $10.99
- Publix Chicken Breast Cutlets: $5.49/lb
- GreenWise Snow Crab Clusters: $13.99/lb
- Chuck Tender Roast: $7.99/lb
- New York Strip Steak: $14.99/lb
- Publix Pork Boston Butt Roast: $2.99/lb
- Publix Seasoned Beef Meatballs: $7.99/lb
- Publix Stuffed Flank Steak: $18.99/lb
- Perdue Boneless Skinless Chicken Breasts: $4.49/lb
- GreenWise Angus New York Strip Steak: $20.99/lb
- Nathan's Famous Beef Franks: $5.99
- GreenWise Lean Pork Loin Chops: $6.49/lb
- Dakota Organic Ground Beef: $8.99
- Publix Whole Pork Picnic: $1.99/lb
Deli and prepared on sale:
- Boar's Head Turkey Sub: $7.99
- Publix Dutch Gouda: $5.99
- Boar's Head Deluxe Ham: $11.99/lb
- Publix 2-Piece Fried Chicken Meal: $6.49 each
- Publix 8-Piece Mixed Fried Chicken: $10.49
- Publix Italian Herb Chicken: $9.99 each
- Pulled Rotisserie Chicken: $8.99
- Publix Homestyle Chicken Salad: $5.99
- Boar's Head Jerk Turkey Protein Bowl: $7.99
- Publix Lunch Meats: $7.29
Produce on sale:
- Publix Russet Potatoes: $3.99, 5-lb bag
- Publix Red Seedless Watermelon Chunks: $3.49/lb
- Mandarins: $4.99, 3-lb bag
- Tree-Ripened Peaches: $2.99/lb
- Bartlett or Red Pears: $1.99/lb
- Pomegranates: 3 for $10.00
- Red or White Seedless Grapes: $2.99/lb
- Gum Drops Grapes: $3.49/lb
- Moon Drops Grapes: $3.49/lb
- Cotton Candy Grapes: $4.99/lb
- Navel Oranges: $1.69/lb
- Publix Salad Kits: 2 for $6.00
- Fall Hard Squash: $1.29/lb
- Pero Family Farms Snipped Green Beans: 2 for $5.00
- Publix Yellow Onions: $3.99
- Broccoli: 2 for $6.00
- Brussels Sprouts: 2 for $5.00
- GreenWise Organic Gala Apples: $4.99
- GreenWise Organic Whole Carrots: 2 for $3.00
- Publix Spinach: $1.49
Dairy and eggs on sale:
- Publix Greek Yogurt: 2 for $8.00
- Kraft Shredded Cheese: 2 for $6.00
- Publix Mozzarella String Cheese: 2 for $8.00
- GreenWise Organic Cheese Crumbles: 2 for $7.00
- Pete & Gerry's Organic Eggs: $6.99
- Publix Cream Cheese: 3 for $5.00
- Sargento Cheese Slices: 2 for $7.00
Bakery and bread on sale:
- Macadamia Cookie Bites: $4.59
- Homestyle Cornbread: $4.49
- Sprinkle Crunch Brownie Bite Platter: $14.99
- GreenWise Crusty White Baguette: $1.59
- Mini Strudels: $4.99
- Carvel Round Ice Cream Cake: $22.99
- Chantilly Berry Vanilla Cupcakes: $5.99
- Almond Croissant, 2-Count: $3.99
- Pumpkin and Cheese Croissant, 2-Count: $3.99
- Pumpkin Fritters: $4.99
- Loaf Cake: 2 for $10.00
- GreenWise Avocado Seed & Grain Bread: $4.99
- Iced Cinnamon Swirl Cake: $5.49
- Publix Garlic Bread: 2 for $6.00
Pantry on sale:
- Publix Premium Pasta: 2 for $5.00
- GreenWise Organic Pasta Sauce: $2.99
- GreenWise Organic Honey: $6.49
- GreenWise Puff Pastry Sheets: $4.99
- GreenWise Almond Flour: $1.00 off
- GreenWise Organic Cane Sugar: $4.24
- GreenWise Organic Vanilla Extract: $1.00 off
- Mahatma Jasmine Rice: $2.49
- Stonefire Naan Flatbread: 2 for $6.00
- GreenWise Organic Coffee: $7.99
- GreenWise Organic Tea: 2 for $6.00
- Publix Vegetables: 10 for $10.00
- Publix Premium Single-Serve Coffee: $4.99
- Publix Salsa Con Queso Dip: 2 for $7.00
- Publix White Distilled Vinegar: $2.89
- Nissin Top Ramen Bowl: 10 for $10.00
Frozen on sale:
- Michael Angelo's Entrée: 2 for $8.00
- GreenWise Frozen Quinoa: 2 for $8.00
- GreenWise Organic Skillet Meal: $8.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$25.63
for 1 person · $25.63 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of September 23, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Publix.